Zinc and other minerals are vital for human health. There are over 2000 minerals on Earth, and they are elements on the Earth and in natural food that our bodies need to function and develop normally. Health minerals include calcium, phosphorus, potassium, sodium, chloride, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, magnesium, and selenium. We will cover them all in our Mineral series.
Zinc
An important mineral that is needed especially for all growth. Also, cell performance and the immune system need zinc. It’s also involved in balancing testosterone levels.
Deficiency can cause virus- and bacterial inflammations, different skin problems, hair and nail growth disturbance, and mood changes.
The recommended daily intake is 8 mg (milligram) for adult women and 11 mg for adult men. (U.S.) Preferably from food.
What causes deficiency
- Chronic diarrhea
- Poor diet
- Active lifestyle
- Overuse of alcohol
- Chronic diseases
- Consuming processed food
- Vegetarism
- Toxins and pollution
- Long-term iron medication
Symptoms of deficiency
- Growth disturbance
- Hair loss
- Acne and other skin problems
- Brittle nails
- Infections in the mouth
- Allergies
- Low immunity
- Weakening taste and smell senses
- Lack of appetite
- Diarrhea
- Impotence
- Learning disability
- Anxiety
Best food sources to get zinc
- Organ meat
- Meat
- Small fish like herring
- Shellfish
- Dairy
- Leafy greens
- Seeds
- Nuts
- Dark chocolate
Supplements
It’s always best to get minerals from a natural source, but sometimes we need the help of supplements. Make sure that supplements are of good quality and from a trustworthy brand.
Different types of zinc
- Acetate – is absorbed similarly to zinc citrate or gluconate.
- Bisglycinate – is not well absorbed.
- Citrate – is absorbed well.
- Gluconate – has been shown to be the most effective for reducing the duration and severity of symptoms related to the common cold.
- Monomethionine – is absorbed well.
- Orotate – is not well absorbed.
- Oxide – is not well absorbed.
- Picolinate – best form with severe zinc deficiency, well absorbed.
- Sulfate – is not well absorbed.
If you use medication or have some specific use in mind for zinc, consult your healthcare provider.
Here is our article about magnesium.